A1. E2MO2M, 16 Min:

– 2 Tempo HSPU (1131) + 4 Hang Clean + 4 S-2-Oh, all done @ 70% of C&J. Focus on Speed for C&J; high cycle times, with perfect form. Manage HR with great form!

B1. “Grippo”

4:00 AMRAP:

– 4 DL (225/155)

– 6 C2B

– 8 HSPU

B2. 5:00 Rest

B3. Repeat B1.

S&S:

A1. EMOTM, 20 Min:

 – THIS: max-time reverse tuck lever hold, up to :20;

 – THAT: 6 Ring Dips;

 – OTHER: 5 MU Pull-Overs;

 – THEN: 6 Pistol Squats (3/leg)

B1. 5 x 8 GHD SU. Focus on being EXPLOSIVE.

B2. 5 x 8 GH Raises. Focus on activating hamstrings.